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Sushi – a traditional dish from South Asia, which is increasingly found on the menu of Europeans. The research conducted in 2005 shows that there were about 400 sushi-serving premises in Poland, including 300 in the capital itself. The observed trend is growing, which is why, given this data, the question arises why do we value sushi?

 Sushi – what is under this name
Currently, sushi is nothing but a rice dish, which is popular especially because of the speed of its preparation. Once, this dish was prepared for many months because it required a long-lasting fermentation process. The basis of sushi is rice, but for its preparation, we also need seaweed nori, fish, seafood, which can be heat-treated, and various types of vegetables. The most popular additions to sushi are marinated ginger and sauce prepared based on wasabi and soy sauce. Traditionally, the dish is eaten with chopsticks or fingers.

Nutritional value of sushi
Followers of sushi emphasize that they value this dish, especially for the taste, aesthetic and sensory values. It is also worth noting that this dish is characterized by the high nutritional value. The rice used to prepare it provides complex carbohydrates, which are the basic energy component of our diet. Fish, seafood, and seaweed are a source of protein of high biological value. Besides, these products are a source of unsaturated fatty acids from the omega-3 group, which are particularly important in the prevention of cardiovascular diseases. These acids are influenced, among others to inhibit lipogenesis, suppress appetite or increase the rate of fat oxidation. Vegetables are a very good source of fiber and vitamins or minerals.

Of particular note is the sauce with which sushi is served. Wasabi, commonly called Japanese horseradish, is a cruciferous plant belonging to the family of cruciferous plants. It is naturally found in Japan, however, wasabi cultivation is also found in the United States, Canada, and Australia. Particularly appreciated for the spicy taste that comes from the high content of the volatile compound – isothiocyanate. This compound has antimicrobial and antineoplastic activity. Wasabi is often served with soy sauce.

Another ingredient of sushi, which is worth noting due to the content of phytonutrients, is ginger. It has antiemetic properties, facilitates digestion, stimulates the secretion of saliva and gastric juice. It has a diastolic, cholagogic and antiatherogenic effect.


Is sushi always healthy
Due to its popularity, sushi is more and more often served in quick service bars, but does it mean that it is unhealthy? The answer to this question is simple – it all depends on the ingredients used to prepare it. Unfortunately, our disadvantage was the addition of vinegar-based rice vinegar to rice, which gives it a distinctive flavor. There would be nothing wrong with that if it were not for the fact that usually a lot of sugar is added to this mortar, which significantly reduces the nutritional value of the product. Besides, attention should be paid to pollution, especially pathogenic microorganisms. Therefore, it is extremely important to ensure the quality of the raw material, its storage and transport conditions.

Also, as many dishes of Far Eastern cuisine, sushi has been slightly modified by Europeans. On the menu, we can often find sushi with mayonnaise, a large amount of avocado or Philadelphia cheese, which significantly increases the calorie content of the dish by increasing the amount of fat in it. Europeans also got a taste for tempura (a kind of Asian fried deep-fried breading). Fish or vegetables in tempura will also increase the amount of fat in the meal. Always keep moderation and if you like sushi for hot, we can alternate with tempura to choose grilled or baked suggestions.

How to make homemade sushi
If we want to make sure that the sushi we eat has a high nutritional value, we should prepare it ourselves. Below is a recipe for homemade sushi.

Ingredients (2 servings)
– smoked salmon – 120 g (4 servings),
– bee honey – 6 g (1/4 tbsp),
– cucumber – 80 g (2 pieces),
– red pepper – 70 g (½ pieces),
– brown rice – 120 g (8 tablespoons),
– salt – 1 g (pinch),
– chives – 15 g (3 teaspoons),
– nori seaweed (sheets) – 12 g (4 pieces),
– dark soy sauce – 40 g (4 tablespoons),
– rice vinegar – 21 g (7 teaspoons).

A method of preparing
1. Mix vinegar with honey and salt.
2. Boil the rice and mix it with the vinegar mixture.
3. On the bamboo mat, place the nori with a rough part up.
4. Divide the rice into 4 parts so that each part is spread on nori seaweed.
5. Cut the peppers and cucumber into strips. Chop the chives.
6. Put the ingredients on rice. Collapse as completely as you can. You can moisten the edges with water to make them stick together.
7. Cut rolled up sushi with a sharp knife into pieces with a width of approx. 1-1.5 cm.
8. Serve with soy sauce.

Nutritional value in the whole portion
– energy value – 695.7 kcal,
– protein – 43.3 g,
– fats – 13.3 g,
– carbohydrates – 95.8 g,
– fiber – 18.3 g.

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